Not all stevia is the same... Only 'pure' stevia is recommended for Phase 2 of the ShapeMasters system. Most main-stream store-bought stevia is not 'pure' stevia; they consist of stevia blends. SweetLeaf® stevia is the brand we recommend and it's allowed in any quantity. If you do not have SweetLeaf® stevia, look at the ingredients and if you see any words ending in -ose, -tol, or -dextrin, avoid using that type of stevia during Phase 2 of the ShapeMasters system.

It is important to use fresh-squeezed lemon juice over the store-bought lemon juice because it usually contains preservatives that could slow or stall your weight loss. Always buy fresh lemons and squeeze your own lemon juice while on the ShapeMasters system.

You should always mince fresh garlic rather than using pre-minced garlic from the grocery store. Most pre-minced garlic contain preservatives. Be on the safe side... mince your own fresh garlic cloves for the best possible weight loss.

Check the ingredients of the onion powder and garlic powder as some brands contain prohibited ingredients such as -dextrose. Avoid any brand with words ending in -ose, -tol, or -dextrin.

If you do not have any poultry seasoning; poultry blend seasoning usually contains spices such as ground sage, ground thyme, ground marjoram, ground rosemary, ground nutmeg, and finely ground black pepper. Feel free to add any of those spices to add flavor to your soup recipe. Check the ingredients and avoid anything containing sugar, starches, oils, preservatives, and words ending in -ose, -tol, or -dextrin.

You can substitute the steak seasoning with red hot pepper flakes but... it won't taste as good. Not all seasonings are safe for Phase 2 of the ShapeMasters system. Check the ingredients and avoid anything containing sugar, starches, oils, preservatives, and words ending in -ose, -tol, or -dextrin.

Any time you want to use mustard while on Phase 2 of the ShapeMasters system check the ingredients thoroughly for compliance... avoid oils, most preservatives, and any ingredients ending in -ose, -tol, or -dextrin.

Simple Girl dressings fit the ShapeMasters system perfectly. They are all natural and sweetened with diet safe stevia. Be careful when choosing a replacement. Most store-bought dressings contain sugar, preservatives, or other ingredients that could stall your weight loss. Analyze the ingredients before purchase. Avoid oil, starches, sugar, hard preservatives, chemicals, and words ending in -ose, -tol, or -dextrin.

Use the Simple Girl Dry Bouillon Base to prepare a hot cup of broth to sip on any time during the day when you’re feeling hungry. Or use the prepared Dry Bouillon Base liquid as a replacement to water when sautéing or steaming your vegetables for added flavor. You can use the prepared Dry Bouillon Base as a base to making any type of soup recipe. It's gluten free, fat free, preservative free, and contains no sugar or artificial sweeteners

Sweet Apple Chicken Salad

Ingredients:

– 5 ounces chicken breast, cooked and diced

– 1 apple, diced

– 16 ounces celery, diced

– 3 tbsp lemon juice, fresh squeezed

– ⅛ tsp cinnamon

– Dash of nutmeg

– Dash of cardamom

– Sea salt to taste

– Stevia

– Lemon wedge

Directions:

• Mix ingredients together, sprinkle with Stevia and cinnamon.

• Chill for 20 minutes.

• Serve with a wedge of lemon and enjoy!

Chicken Tacos

Ingredients:

– 5 ounces boneless, skinless chicken breast

– 1 tsp onion powder

– 1 clove fresh garlic, minced

– ⅛ tsp oregano

– ¼ tsp cayenne pepper

– ⅛ tsp ground cumin

– ⅛ tsp chili powder

– 16 ounces lettuce leaves, large leaves

– ½ lemon

– 2 tbsp fresh cilantro, chopped

Directions:

• Cut any visible fat off the raw chicken breast.

• Place a pot of water on the stove to boil, add salt if desired.

• Once boiling, add the raw chicken breast. Turn the temperature down to low, cover, and allow to cook 3-5 minutes.

• After the chicken is cooked (reached an internal temperature of 165 degrees F), remove from boiling water and set aside to cool.

• While the chicken is cooling, prepare the lettuce leaves. You can use any type of large lettuce leaves. We used romaine lettuce for this recipe and it turned out well. Wash and dry the lettuce. This is especially important if you do not buy organic lettuce.

• Spread the lettuce leaves out on a plate (or baking sheet) and set aside. Tip: double up the leaves for stronger ‘taco shells’!

• Once the chicken has cooled, use two forks (your hands) to shred the chicken into small bite-sized pieces.

• Place the shredded chicken on a small non-stick pan on low-medium heat.

• Continue to heat until the mixture is warm. Since the chicken is already cooked it shouldn't take more than 3-5 minutes. If you're having an issue with the meat sticking to the bottom of the pan, add a tbsp or so of water. Remove from heat.

• Place a scoop of the chicken mixture in the center of the lettuce leaves.

• Sprinkle the fresh cilantro on top of the tacos.

• Squeeze fresh lemon juice over the top of the tacos.

• Eat with your hands like tacos and enjoy!

BBQ Chicken Salad

Ingredients:

– 5 ounces boneless, skinless chicken breast

– 1 tsp sea salt

– 16 ounces lettuce

– 2 tbsp Simple Girl Carolina Style BBQ Sauce

Directions:

• Trim any visible fat from the chicken meat.

• Place the chicken in a large pot of boiling, salted water and boil until completely cooked (internal temperature of 165 degrees F).

• Remove chicken from water, set aside to cool.

• Cut the lettuce into bite-sized pieces (about ¼-inch). You may use any type of lettuce. We recommend romaine lettuce. Wash and dry your lettuce before use, especially if you do not buy organic. Place in large salad bowl.

• Once the chicken is cooled, shred the chicken using two forks (or your hands).

• Place the chicken in a small bowl with the Simple Girl Carolina Style BBQ Sauce. Toss until fully coated.

• Add chicken mixture to lettuce and toss until the lettuce is covered in the sauce.

• Transfer to a serving dish and top with more sauce (if desired).

Steak Spinach Salad

Ingredients:

– 5 ounces extra lean steak*

– ⅛ tsp sea salt

– ⅛ tsp black pepper

– 1-2 clove(s) fresh garlic, minced

– ½ tsp onion powder

– 10 ounces fresh baby spinach

– 2 tbsp Simple Girl Salad Dressing (any flavor for topping)

Directions:

• Mince the fresh garlic until fine.

• Place the raw steak in a zip top bag along with the sea salt, black pepper, freshly minced garlic, onion powder, and 1 tbsp of Simple Girl Salad Dressing. Zip tightly and place in the fridge to marinate. Let marinate for at least 1 hour or overnight. Tip: Gently prick your steak with a fork until there are several small holes in the meat before marinating. This will help the seasonings and the salad dressing absorb deeper into the meat providing a better flavor.

• Remove the steak from the zip-top bag, discard left-over dressing.

• Grill or bake the marinated steak without the use of any oil or cooking spray (whichever cooking method you prefer) until it reaches your preferred level of 'doneness'. We like to grill the steak for this recipe because the 'sear' of the steak makes it taste better. Set meat aside to rest.

• Wash and dry the fresh spinach. This step is important to remove any contaminates, especially if you do not buy organic produce.

Recipe Notes:

Make sure you have the correct type of steak for Phase 2 of the ShapeMasters system. It is recommended to use extra lean steak with no more than 7% fat. The best types of steaks are filet mignon, flank steak, T-bone, top round, top sirloin, and tenderloin.

Peppercorn Steak with Tomato

Ingredients:

– 5 ounces extra lean steak*

– 1 tsp fresh-squeezed lemon juice

– ⅛ tsp sea salt

– ⅛ tsp black pepper

– ½ tsp Simple Girl Steak Seasoning

– 10 ounces (as vegetable) or 2 medium (as fruit) raw tomatoes

Directions:

• Brush both sides of the meat with the freshly squeezed lemon juice.

• Combine the salt, pepper, and Simple Girl Steak Seasoning into a small bowl to make a 'spice rub'. Then, rub the combined spices on both sides of the raw meat. Press gently to ensure the spices are sticking well to the meat, if not the spices may dust off during the cooking process.

• Preheat your grill for about 3-4 minutes to ensure good char. Place your steak on the grill and flip when ready. Cook the meat to your preferred level of 'doneness'.

• Remove steak from grill and allow to rest for 2-3 minutes before eating or slicing.

• Slice the raw tomato and serve with the steak. If you want added flavor on your tomato serving, simply slice and grill for a few minutes alongside your steak. We recommend the George Foreman style grill, but an outdoor flame grill would work too.

Recipe Notes:

This is also a great recipe for make-ahead meals. Simply measure the meat into 5 ounce portions before cooking, spice as desired, and grill all at one time... saving you cooking and clean-up time. Store the meat in an air-tight container in the fridge. Perfect for lunches or a grab-and-go meal when having a busy night.

Directions:

• Ensure that you have the right type of ground beef to be used on the ShapeMasters system. For ground beef to be considered ShapeMasters compliant it needs to be 7% fat or less. Look for 93/7 or 95/5 ratios on meat packaging. Using higher fat levels of ground beef can lead to slower weight loss and possible stalls.

• Place the portion of ground beef in a medium-sized bowl. Sprinkle the ground beef with the following ingredients: salt, pepper, onion powder, and garlic powder. With your hands, thoroughly mix the spices into the ground beef until well combined.

• Add one tbsp of Simple Girl Sweet Mustard Dressing to the meat and spice mixture, combine well. Gather all the meat into your hands and mold meat into a patty shape, similar to a burger patty. Compress the meat slightly so it's packed together well, if not the patty may fall apart while cooking.

• Place the raw meat burger patty in a non-stick pan over medium-high heat. Once the first side is browned, flip burger patty to cook the other side. If you notice the meat sticking to the pan, add a few tsps of water to the bottom of the pan to avoid further sticking and prevent too much searing. Continue cooking until the burger patty has reached your preferred level of doneness. Remove the meat patty from heat and let cool slightly.

• Lay out the large lettuce leaf on a plate, place meat patty on lettuce leaf and roll tightly into a wrap. If the lettuce is having a hard time staying into a wrap shape, you may pin together with toothpicks for easier handling.

• You may dip this tasty wrap in any of the Simple Girl dressings or sauces or regular yellow mustard.

Recipe Notes:

The lettuce leaf acts a a ‘wrap’ for this recipe, feel free to supplement with more lettuce to reach your 16 ounce serving for the plan or prepare another ShapeMasters approved vegetable.

Grilled Shrimp Salad

Ingredients:

– 8 ounces medium-sized shrimp

– ⅛ tsp sea salt

– ⅛ tsp freshly-cracked black pepper

– ⅛ tsp ground cumin

– ⅛ tsp cayenne pepper

– 2 cups lettuce

– 2 tbsp Simple Girl salad dressing* (any flavor)

Directions:

• If you have fresh or non-precooked shrimp, simply boil the shrimp to thoroughly cook before grilling. Large-sized shrimp takes about 5-7 minutes to boil, medium-sized shrimp takes about 3-4 minutes to boil.

• Skewer the shrimp. If using wood skewers; make sure they were pre-soaked for at least an hour before use.

• In a small bowl; mix together the spices: salt, pepper, cumin, and cayenne pepper until well combined. Sprinkle or rub the spice mixture onto the shrimp skewers.

• Preheat a non-stick surface such as a George Foreman grill, out-door BBQ grill, or similar.

• Sear both sides of the shrimp over high heat for 1-2 minutes a side. Remember the shrimp is already cooked, and this step is just for the sear. Do not overcook the shrimp or it may become tough.

• Remove the shrimp from grill when ready, set aside to cool.

• Once the shrimp are cooled, remove from skewers and place in a medium-sized bowl.

• Cut lettuce into bite-sized pieces (about ¼-inch) and add to the same bowl. You can choose any type of lettuce for this recipe, we used romaine lettuce and it turned out great!

• Add your choice of Simple Girl salad dressing to the bowl with the shrimp and lettuce. Toss until well combined.

Directions:

• If you have fresh or non-precooked shrimp simply boil the shrimp to thoroughly cook before grilling. Large-sized shrimp take about 5-7 minutes to boil, medium-sized shrimp take about 3-4 minutes to boil.

• Slice your tomatoes in half. We recommend using grape or cherry tomatoes because they hold-up better during the cooking process. If using grape tomatoes or cherry tomatoes, simply cut in half and set aside. If you do not have smaller tomatoes, and only have a large tomato, simply cut into quarters with the skin on.

• Prepare your metal or wood skewers. (If using wood skewers, make sure they were soaked in water for a least one hour before use to avoid the risk of catching fire on the grill).

• Preheat an indoor or outdoor grill for about 2-3 minutes.

• Alternating the shrimp and tomato pieces, place them on the skewers.

• Sprinkle the skewers with your chosen ShapeMasters safe seasoning. We recommend using the Simple Girl Lemon Herb Seasoning. It has a combination of herbs and citrus that will bring out the best flavor in this grilled kabob recipe.

• Grill each skewer over medium heat for 2-3 minutes for each side. Be careful when positioning to avoid smashing or breaking the tomatoes. Since the shrimp is already cooked, the goal is to soften the tomatoes and add some 'grilled' flavor.

• Place the skewers on the hot grill until done, approximately 2-3 minutes per side.

• Remove from grill and squeeze lemon juice over the top of the shrimp.

• Serve with lemon wedges, if desired. Enjoy!

Recipe Notes:

Store any leftovers in an air-tight container in the refrigerator. This is also a great make-ahead recipe to use while on the ShapeMasters system... simply grill up a batch of skewers at the beginning on the week, slide the grilled shrimp and tomatoes off the skewers into a dish with a lid and place in the fridge for a quick, grab-and-go lunch. Make sure you have the correct type of shrimp. We recommend using pre-cooked, medium-size shrimp (in the frozen food section).

• In a small bowl, add vinegar, stevia, and all the above spices. Whisk until well combined. Pour the vinegar/spice mixture over the cucumbers in a medium-sized bowl. Stir once more.

• Serve and enjoy!

Recipe Notes:

This recipe is even better when chilled. Simply cover and chill for approximately 2-3 hours so the flavors have a chance to combine and soak into the cucumber. This is also a great make-ahead recipe because the vinegar acts as a preservative/pickling agent.

Cucumber Dill Salad

Ingredients:

– 16 ounces cucumber (about 3 ½ cups when chopped)

– 1 tbsp apple cider vinegar

– 1 tsp dill seasoning, fresh or dried

– 1-2 packets powdered stevia (or to taste)

– ¼ tsp black pepper (or to taste)

– ¼ tsp sea salt (or to taste)

Directions:

• Start this recipe by washing the cucumber. This is an important step, especially if you do not by organic produce. Wash off as many pesticides and chemicals as possible. If the cucumber still has a waxy coating, you may want to peel the cucumber before making this recipe.

• Slice the cucumber lengthwise into quartered sections. Chop the long cucumber pieces into ¼-inch chunks (see the photo for example). Set aside.

• Add the rest of the ingredients: apple cider vinegar, dill seasoning, stevia, sea salt and black pepper in a small bowl.

• Stir together until the powdered stevia is completely dissolved into the vinegar.

• Place the cucumber into the mixture, gently stir.

• Add more salt and pepper, if desired.

• Serve and enjoy!

Recipe Notes:

This recipe is also great to make ahead and refrigerate for later because as this recipe chills, the vinegar acts as a pickling agent. Just make the day before, cover, and place in the fridge and the next day you will have a cold, pickle-like cucumber dish that will delight your taste buds!

Tomato Salsa

Ingredients:

– 10 ounces (as vegetable) 2 medium (as fruit) red tomatoes, chopped

– 1 tbsp lemon juice, fresh squeezed

– 2 cloves fresh garlic, minced

– ¼ tsp oregano

– 1 tbsp onion, chopped or 1 tsp onion powder

– 1 tbsp fresh cilantro, chopped

– ½ tsp coarse sea salt

– ½ tsp black pepper

– ½ packet powdered stevia (optional for those who like sweet salsa)

– Cayenne pepper, to taste (optional for those who like spicy salsa)

Directions:

• Core and chop the tomato into small chunks (about ¼-inch pieces). Place tomato pieces in bowl, squeeze lemon juice over tomatoes and avoid letting in any lemon seeds.

• Mince your garlic cloves into very small pieces and add them into the tomato bowl.

Sweet & Spicy Cucumber Slices

Ingredients:

Directions:

• Wash your cucumber. This is an important step, especially if you do not buy organic cucumbers. If the cucumber still has a waxy coating after washing, you may want to peel the cucumber before making the recipe.

• Cut the cucumber into thin slices (about ⅛-inch thickness) and lay them out flat on a large plate.

• Gently shake the Simple Girl Sweet & Hot Louisiana Seasoning or Cayenne evenly over the cucumber slices. If you are not a big fan of spicy food, limit the amount of spice used...remember you can always add more at the end to turn-up-the-heat, but you can't take it away.

• Open the packet(s) of powdered stevia and sprinkle evenly over the cucumbers.

• Chill the cucumbers in the fridge for 10-15 minutes before serving, if desired. This gives the seasoning time to combine into the cucumber slices and makes the cucumbers cold again.

Grilled Cinnamon Apple

Ingredients:

– 1 apple (any variety)

– 1 tsp lemon juice, freshly-squeezed

– ¼ tsp cinnamon

– ⅛ tsp nutmeg

– ⅛ tsp vanilla powder (optional)

– 1-2 packets powdered stevia (or to taste)

Directions:

• Preheat the oven to 375 degrees F.

• Cut the apple in half and remove the core and seeds.

• Mix cinnamon, nutmeg, vanilla powder, and powdered stevia in a small bowl until well combined.

• Sprinkle the spice mixture over the apple halves and bake in the oven for approximately 13-15 minutes at 375 degrees or until apples are soft. The cooking time may be longer or shorter depending on your oven. Check every 5 minutes to avoid overcooking. Sprinkle freshly-squeezed lemon juice over the apple halves.

• Preheat a non-stick grill. We recommend a George Foreman grill. Place the apple halves on the warm grill for 1-2 minutes per side to get the nice grill marks.

• If you want a little more 'spice' to your apple, remove from the grill and add more cinnamon, nutmeg or even some ground clove spice.

Directions:

• Stir until the powdered spices are dissolved and the rest of the spices are well combined.

• Add the raw chicken breast pieces.

• Turn to medium-high heat and bring to a boil.

• Once boiling, cover and turn to low-medium heat.

• Continue to cook until the chicken has reached an internal temperature of 165 degrees F.

• Remove and discard the chicken pieces from the pots and voila... you have homemade chicken broth!

Recipe Notes:

The best ways to use this chicken broth: Use about 2 cups of this broth as a base to make any variety of soup or add a few tbsps of this broth to the bottom of a skillet to keep your sautéed veggies from sticking to the pan.

Basil Vinaigrette Salad Dressing

Ingredients:

– &frac13; cup apple cider vinegar

– ¾ cup cold water

– ½ tsp fine sea salt

– ½ tsp black pepper

– ½ tsp onion powder

– ½ packet powdered stevia

– 1 handful fresh basil

– 1 clove fresh garlic

Directions:

• Peel and roughly chop the garlic.

• Chop the basil.

• Add garlic and basil into a blender or food processor.

• Add the rest of the ingredients and pulse until they are combined and have become a liquid consistency. You may need to add a little more water to get the dressing to your preferred thickness.

Directions:

• Combine ingredients in a small saucepan and simmer on low heat for 30 minutes.

• Strain off excess liquid and chill. Serve over chicken or beef or as a dessert alternative.

Sweet and Sour Apple Dressing

Ingredients:

– Juice of 1 apple

– 3 tbsp of fresh lemon juice

– 1 tbsp of white wine vinegar

– Pinch of lemon zest

– Pinch of cinnamon

– Stevia to taste

Directions:

• Combine apple, lemon juice and spices in a small saucepan.

• Simmer for 2 minutes.

• Add vinegar, chill and serve over salad greens or use as a marinade.

• Makes 2 servings (1/2 fruit)

Savory Italian Baked Asparagus

Ingredients:

– Asparagus

– ½ cup chicken broth

– 3 tbsp chopped onion

– 2 cloves of garlic crushed and minced

– 2 tbsp basil rolled and sliced

– Pinch of dried oregano

– Pinch of marjoram

– Pinch of cayenne

– Salt and black pepper for taste

Directions:

• Add spices, onion, salt and pepper to vegetable broth.

• Layer the asparagus in a small baking dish and top with spices.

• Bake asparagus at 375 for 20 minutes or until cooked thoroughly.

• Makes 1 serving (1 vegetable)

Chard Southern Style Greens

Ingredients:

– Chard

– 1 cup chicken or vegetable broth

– 2 tbsp minced onion

– 2 cloves of garlic crushed and minced

– ½ tsp red pepper flakes

– Salt and pepper to taste

Directions:

• Cook chard for 30 minutes in broth with spices or slow cook in a crock-pot for up to 2 hours.

• Adjust the liquid as needed to prevent burning.

• Serve as a side dish with your choice of protein.

• Makes 2-4 servings (1 vegetable)

Spiced Tomato Salad

Ingredients:

– 2 cups firm tomatoes

– 1 tbsp apple cider vinegar

– 2 tbsp fresh basil rolled and sliced

– 1 tsp fresh chopped oregano

– Pinch of stevia

– Salt and pepper to taste

Directions:

• Toss tomatoes with spices and apple cider vinegar.

• Chill for 20 minutes and serve.

• Makes 1 serving (1 vegetable)

Thanksgiving Baked Chicken

Ingredients:

– 100 grams chicken breast whole

– ½ cup chicken broth

– 1 tbsp chopped onion

– Pinch of sage

– Pinch of marjoram

– Pinch of thyme

– Salt and pepper

Directions:

• Mix dried spices and set aside.

• Dip chicken breasts into broth and coat with spices.

• Put in a baking dish and add chopped onion and the rest of the broth to the bottom of the pan.

• Bake chicken at 375 for 20 minutes or until chicken is cooked thoroughly.

• Makes 1 serving (1 protein)

Chocolate Peppermint Meringue Puff Cookies

Ingredients:

– 4 egg whites

– Peppermint stevia

– 5 tbsp cocoa

Directions:

• Whip egg whites until firm.

• Fold in Peppermint stevia and cocoa.

• Drop Spoonfuls onto a nonstick pan or aluminum foil.

• Bake in a cool oven 225 degrees for 1 hour until Meringues are dry.

• Makes multiple servings

Recipe Notes:

Variations: Use your choice of flavoring extracts in place of peppermint and cocoa. (Vanilla, maple, lemon, coffee etc)

Glazed Strawberries

Ingredients:

– 5 large whole strawberries

– 1 tbsp lemon juice

– 1 tsp apple cider vinegar

– 1 tsp vanilla powder

– Stevia to taste

Directions:

• In a small cup or saucepan combine lemon juice, vinegar and vanilla powder.

• Heat on the stove or microwave stirring occasionally until slightly thickened.

• Dip strawberries in sauce and freeze.

• Makes 1 serving (1 fruit)

Baked Cinnamon Apple

Ingredients:

– 1 apple (any variety)

– 1 tsp lemon juice, freshly-squeezed

– ¼ tsp cinnamon

– &frac18; tsp nutmeg

– &frac18; tsp vanilla powder (optional)

– 1-2 packets powdered stevia (or to taste)

Directions:

• Preheat the oven to 375 degrees F.

• Cut the apple in half and remove the core and seeds.

• Mix cinnamon, nutmeg, vanilla powder, and powdered stevia in a small bowl until well combined.

• Sprinkle the spice mixture over the apple halves and bake in the oven for approximately 13-15 minutes
at 375 degrees or until apples are soft. The cooking time may be longer or shorter depending on your
oven. Check every 5 minutes to avoid overcooking. Sprinkle freshly-squeezed lemon juice over the apple
halves.

• Preheat a non-stick grill. We recommend a George Foreman grill. Place the apple halves on the warm
grill for 1-2 minutes per side to get the nice grill marks.

• If you want a little more 'spice' to your apple, remove from the grill and add more cinnamon, nutmeg
or even some ground clove spice.